Constipation is difficult or reduced frequency of the passage of stool, usually accompanied by pain. The cause of constipation is either lack of enough water in the stool or a slow bowel movement. In both cases the quality of food remains the main cause. Either the food lacks sufficient nutrients (fiber) to keep the water inside the intestine or it leads to weak bowel movement. The wastes stay for a long time in the colon, causing the absorption of most water, resulting in dry and solid feces.
There are other causes of constipation such as lack of movement and lethargy, some medications (iron supplements and cough medications), irritable bowel syndrome, last months of pregnancy, and colorectal diseases like fissures, abscesses and tumors.
Constipation is one of the most common gastrointestinal disorders, and it increases especially after the age of 60. As we have said, it is often the result of the low fiber consumption; therefore, adding more fiber to your diet is the best treatment.

Healthy Foods:

The importance of Fiber and its role in the treatment of constipation

    Fiber is found only in plants and passes undigested down the gut. Fiber is divided into two types: soluble and insoluble fiber. Soluble fiber absorbs water from the intestine. It is a colloidal substance that softens the waste and activates the bowel movement. Soluble fibers are beneficial for constipation and diarrhea, and they play a major role in treating irritable bowel syndrome. Insoluble fibers do not absorb water, but they activate the bowel movement and bind to the accumulated toxins expelling waste outwards, so it is considered to be the best choice against constipation.

Healthy Food

  • Whole wheat and its products, fruit peels, peaches or dark leafy vegetables (broccoli, watercress, cabbage, and lettuce) are the best sources of insoluble fiber.
  • Kiwi, apple, orange, dried fruits, oats, barley or brown rice belong to the sources of dissolved fiber
  • Pulses (beans, lentils, cowpea and chickpeas) are among the richest sources of both soluble and insoluble fiber.
  • Probiotics: Eat fermented foods regularly such as yogurt, fermented soy products, goat cheese and spirulina because they contain beneficial bacteria that promote digestion and prevent the decay and accumulation of toxins in the colon.
  • Minimize meat and cheese as they are slowly absorbed and taken out, which can lead to intestinal disturbance.
  • Reduce white flour and its products from sweets, pastries and pies and avoid processed meat such as luncheon meat, salami and hot dogs.
  • Herbal and Dietary Supplements:

    • Fiber Supplements: Psyllium husks are the best soluble fiber supplements (70% of their weight) and are the world’s best seller. Flaxseeds are also rich in fibers that soften the intestinal lining and cleanse the colon.
    • Wheatgrass: A source of vitamin A, C, E, K and zinc (which helps heal wounds and ulcers of the colon) and chlorophyll (helps to remove toxins from the body).
    • Essential fatty acids found in olive oil and linseed oil
    • Senna leaf and Castor Oil: Time-tested traditional remedies for colon evacuation
    • Marjoram Honey: a natural laxative. Marjoram relieves indigestion, cramps and intestinal infection.


    The instructions and recommendations mentioned in this diet are general guidelines and do not take into account differences between individuals. Any health condition should be treated by a specialist and we advise you to consult your doctor before taking any product that may affect your health.

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